Remember this week we will be accepting food donations for the Beacon House!
We’ve already got some very generous donations let’s keep them coming. 🙂
 
Workout of the Day:
A1. Deadlift 2-2-2-2-2-2 @85% Linear
A2. Box Jump 1-2-1-2-1-2
* Do box jumps right after deadlifts, on the 1s jump higher than when doing the 2s.
B. Every 3 minutes for 15 minutes (total six sets)
Sprint 200m
8 Burpee Pull Ups
Competition:
A. 3 Rounds for time
25 Wall Ball 20/14
25 KBS 70/53
25 Calories Rowing
(15-20min to finish A-C)
A. EMOM for 5
1 Clean @80%
B. Clean Pull 3×3 @90%
C. Pause Front Squat 5×2 @85% 1 Second Pause in Bottom
D. 3 Rounds for Time
25 Wall Ball 20/14
25 KBS 70/53
25 Calories Rowing
** Optional Conditioning **
3x600m Run @1 Mile Run Pace, Ex 6:30 Mile, 1:45 Pace, Goal Here is to Stay Consistent
* Rest 3min and repeat.